TrainingPeaks allows athletes and coaches to log and track numerous data points for every workout. But, as a coach, one of the most important data points I like to receive is your subjective feedback on how you felt during a workout.
To solicit your subjective rating for workouts, I often provide a 5-point letter grade scale in the workout description. Just like a grade for … [Read more...]

To stretch or not to stretch? That has been the age-old question for runners. The debate has gone back and forth, but the general consensus is to perform a dynamic warmup before your run and traditional static stretches after the workout.
With that strategy in mind, I recommend stretching these six body parts during your post-run warmdown. I usually do these in the following … [Read more...]

Let’s face it, you would run regardless of the scientific evidence about its health benefits. You thrive off the endorphins and sweat that a good run produces. Plus, you run to explore the world and your personal limits. The thrill of competition. The camaraderie of a group workout. The solitude of a long trail run. Regardless of your motivation, running has become an integral … [Read more...]

In today’s world where big data reigns supreme and the Quantified Self movement promises self-knowledge through numbers, anything that can be measured often is. And if it can’t be measured today, the right technology is sure to be just around the corner.
In many ways, athletes have been at the forefront of this drive to measure and collect data about the self—at least when … [Read more...]

Excerpted from The Triathlete's Training Guide and featured in USAT's Multisport Zone.
When most people think of strength training, they think of making their muscles stronger. But strong muscles aren’t worth much if they don’t fire when needed or coordinate with each other during sport specific movements. For endurance athletes engaged in strength training, it is important … [Read more...]

This has become my standard breakfast whether at home or on the road. When traveling, I take along a pre-mixed bag of the dry ingredients. When it’s time to eat, I just add water.
The beauty of this basic breakfast mix is that there are numerous variations on the theme. The basic mix provides a good meal in its own right. But you can expand the range of options with fruit … [Read more...]

How do you determine your swimming pace zones? Read this guide to find out--excerpted from The Triathlete's Training Guide.
Pace is another means of measuring and monitoring your training intensity. The advantage of pace is that it can be easily gauged with a watch or pace clock. Pace works best when the terrain is relatively constant, such as in the pool. But pace can … [Read more...]

How do you determine your running pace zones? Read this guide to find out--excerpted from The Triathlete's Training Guide.
Pace is another means of measuring and monitoring your training intensity. The advantage of pace is that it can be easily gauged with a watch (along with distance markers) or a GPS-watch (that gives you pace). Pace works best when the terrain is … [Read more...]

How do you determine your heart rate training zones for running and cycling? Read this guide to find out--excerpted from The Triathlete's Training Guide.
One option you have for gauging your intensity during training is a heart rate monitor. Heart rate training is particularly useful for running and cycling. The more the terrain varies the less accurate pace is as an … [Read more...]

What do your training zones mean in terms of intensity levels and the types of training effects you are trying to achieve? Read this guide to find out--excerpted from The Triathlete's Training Guide.
Your training zones are the target ranges (of heart rate, pace or perceived exertion) that will be used to prescribe workout intensities. It is important to recognize that there … [Read more...]

Third Edition of Go-To Guide Now Available
Now available through Amazon in both print and Kindle versions, the updated third edition of The Triathlete’s Training Guide provides you with everything you need to know to plan your season and implement your training.
New to the sport and need some guidance to get started? A seasoned endurance athlete looking to take your … [Read more...]

How to Cope with Cold-Induced Diuresis
Let’s see if this sounds familiar. You decide to jump into a race during the winter as part of your training program. You prepare the same way you would for a summer race. But after you arrive at the race site in the morning and begin your warmup, you find yourself visiting the loo more often than usual—or, worse, you find yourself … [Read more...]

Unless you’re vacationing on a tropical beach, the chill of winter can sometimes present a challenge to training as usual. But as long as you are prepared—and dress the part—winter can be an incredibly rewarding time of the year to train outside. Here are a few tips on how to dress appropriately for winter training.
Despite cooler temperatures, the body still sweats when … [Read more...]